1RMs
Back squat

3x8. Quality set. n. 90% maksimista.

@42,5kg. 7:31. 21 setti unbroken, joka näky ja tuntu loppuwodin. Palautuminen kesti 30-45min. Note to myself; 1/2 pullo punaviiniä edellesenä iltana ei ole hyvä valmistava..:)

Nivustempaua

Takakyykky 6x3@85%

Puolesta reidestä työntöotteella tempaus + tempaus

7 x (1+1)@50-60%

Te veto + tempaus, polven alta

8 x (1+1)@70-85%

Sivitauvitukset 5 x 15+15

Perform 5 sets of 7 sequences (complexes) of the following exercises:

• Power clean
• Front squat
• Push press
• Back squat
• Push press

Rules

• Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
• Goal is to increase loads each round to complete “The Bear” with max load.
• Rest as needed between sets.
• You must power clean the bar to full standing position before squatting the weight."

8 x 4

16 x 20s work 10s rest
wall balls
batman situps

Strength 40min + wod 60min, total 100min

WU: 5min row, 5min DU practice, 3 hand stand, 10 wall ball 6kg, 10 K2E
Mobility
Front squat, Wendler week 1
10min row

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